What are the main differences between olive oil and coconut oil. How do their nutritional profiles compare. Which oil is generally considered healthier. What are the best culinary uses for each type of oil. How do their flavors and cooking properties differ.

The Origins and Production of Olive Oil and Coconut Oil

Olive oil and coconut oil are both popular plant-based fats used in cooking and cosmetics, but they come from very different sources. Olive oil is extracted from the fruit of olive trees, while coconut oil is derived from the meat of mature coconuts. This fundamental difference in origin contributes to their distinct properties and uses.

How is olive oil produced? The process typically involves:

1. Harvesting ripe olives
2. Washing and crushing the olives into a paste
3. Malaxing (mixing) the paste to allow oil droplets to combine
4. Separating the oil from water and solids through centrifugation
5. Filtering the oil (optional step for some producers)

Coconut oil production methods can vary, but generally include:

1. Harvesting mature coconuts
2. Removing the coconut meat from the shell
3. Drying the coconut meat (for some methods)
4. Pressing or expelling the oil from the coconut meat
5. Refining the oil (for some commercial products)

Nutritional Comparison: Olive Oil vs Coconut Oil

When comparing the nutritional profiles of olive oil and coconut oil, several key differences emerge. Here’s a breakdown of the main nutritional components per tablespoon:

The most striking difference is in the fat composition. Olive oil is predominantly composed of monounsaturated fats, which are considered heart-healthy. Coconut oil, on the other hand, is high in saturated fat. This significant disparity in fat profiles has important implications for health and nutritional value.

Health Benefits and Concerns: Olive Oil vs Coconut Oil

The health effects of olive oil and coconut oil have been subjects of extensive research and debate. While both oils have their proponents, the scientific consensus generally favors olive oil for overall health benefits.

Olive Oil Health Benefits

• Rich in heart-healthy monounsaturated fats
• Contains antioxidants and anti-inflammatory compounds
• May help lower LDL (bad) cholesterol levels
• Associated with reduced risk of cardiovascular disease
• Potential protective effects against certain cancers

Coconut Oil Health Considerations

• High in saturated fat, which may raise LDL cholesterol
• Contains medium-chain triglycerides (MCTs), which some claim boost metabolism
• May have antimicrobial properties due to lauric acid content
• Mixed evidence on its effects on heart health

Do the potential benefits of coconut oil outweigh its high saturated fat content? The scientific community remains divided on this question. While some studies suggest that the type of saturated fat in coconut oil may be metabolized differently than other saturated fats, many health organizations still recommend limiting its consumption due to its potential to raise LDL cholesterol levels.

Culinary Uses and Flavor Profiles of Olive Oil and Coconut Oil

The distinct characteristics of olive oil and coconut oil lend themselves to different culinary applications. Understanding their flavor profiles and cooking properties can help you choose the right oil for your dish.

Olive Oil in the Kitchen

Olive oil, particularly extra virgin olive oil, is prized for its complex flavor profile. It can range from fruity and mild to peppery and robust, depending on the olive variety and production methods. Some common culinary uses include:

• Salad dressings and vinaigrettes
• Sautéing and light frying
• Drizzling over finished dishes for flavor
• Dipping bread
• Base for marinades and sauces

Coconut Oil in Cooking

Coconut oil has a distinct tropical flavor and aroma, which can be more pronounced in unrefined varieties. Its solid state at room temperature and high smoke point make it suitable for certain cooking methods. Popular uses include:

• Baking, especially in vegan recipes as a butter substitute
• Frying and sautéing, particularly in tropical and Asian cuisines
• Making non-dairy ice creams and desserts
• As a spread on toast or in smoothies

Smoke Points and Cooking Stability: Olive Oil vs Coconut Oil

The smoke point of an oil is the temperature at which it begins to break down and produce smoke. This is an important consideration when choosing an oil for cooking, as exceeding the smoke point can result in unpleasant flavors and potentially harmful compounds.

Olive Oil Smoke Points

• Extra Virgin Olive Oil: 325-375°F (165-190°C)
• Refined Olive Oil: 465°F (240°C)

Coconut Oil Smoke Points

• Unrefined Coconut Oil: 350°F (177°C)
• Refined Coconut Oil: 450°F (232°C)

While coconut oil has a slightly higher smoke point, especially in its refined form, both oils are suitable for most cooking methods. However, extra virgin olive oil is often preferred for low-heat cooking or raw applications to preserve its delicate flavors and nutritional benefits.

Environmental and Ethical Considerations in Oil Production

As consumers become more conscious of the environmental and ethical implications of their food choices, it’s important to consider the sustainability and production practices of olive oil and coconut oil.

Olive Oil Production and Sustainability

Olive trees are generally considered a sustainable crop due to their longevity and low water requirements. However, intensive farming practices and the expansion of olive groves can lead to environmental concerns such as soil erosion and habitat loss. Sustainable olive oil production practices include:

• Organic farming methods
• Water conservation techniques
• Preservation of biodiversity in olive groves
• Fair labor practices

Coconut Oil Production and Ethics

Coconut production has faced scrutiny over labor practices and environmental impact. Some concerns include:

• Deforestation for coconut plantations
• Exploitation of workers in some producing regions
• Monoculture farming leading to reduced biodiversity

However, there are also efforts to improve sustainability in coconut farming, including fair trade certifications and agroforestry practices.

Storage and Shelf Life: Maximizing the Quality of Your Oils

Proper storage is crucial for maintaining the quality and extending the shelf life of both olive oil and coconut oil. While they have different physical properties at room temperature, both oils benefit from similar storage practices.

Olive Oil Storage Tips

• Store in a cool, dark place away from direct sunlight and heat
• Use dark glass bottles or metal containers to protect from light
• Keep tightly sealed to prevent oxidation
• Consume within 12-18 months of opening for best quality
• Avoid refrigeration, as it can cause condensation and potential mold growth

Coconut Oil Storage Guidelines

• Store at room temperature in a cool, dry place
• Keep in an airtight container to prevent contamination
• Can be stored in solid or liquid form without affecting quality
• Typically lasts 18-24 months if stored properly
• Refrigeration is not necessary but can extend shelf life in warm climates

Does temperature fluctuation affect oil quality? While both oils are relatively stable, extreme temperature changes can impact their texture and potentially their flavor. Coconut oil may melt and resolidify with temperature changes, which is normal and does not affect its quality. Olive oil may become cloudy or solidify when cold, but will return to its liquid state at room temperature without any loss of quality.

Choosing the Right Oil for Your Needs

When deciding between olive oil and coconut oil, consider your specific health goals, culinary preferences, and intended use. Here are some factors to keep in mind:

Health Considerations

• For heart health: Olive oil is generally recommended due to its favorable fat profile
• For weight management: Both oils are calorie-dense, but some believe coconut oil’s MCTs may support metabolism
• For antioxidants: Extra virgin olive oil typically offers more antioxidants than coconut oil

Culinary Applications

• For Mediterranean cuisine: Olive oil is the traditional choice
• For tropical or Asian dishes: Coconut oil can provide authentic flavor
• For high-heat cooking: Refined versions of both oils can be suitable
• For baking: Coconut oil’s solid state at room temperature can be advantageous

Flavor Preferences

• For a neutral taste: Choose a light olive oil or refined coconut oil
• For a fruity, complex flavor: Extra virgin olive oil is ideal
• For a subtle coconut taste: Unrefined coconut oil works well

Can you use olive oil and coconut oil interchangeably? While it’s possible in some recipes, the distinct flavors and physical properties of these oils mean they’re not always direct substitutes. Consider the impact on taste, texture, and nutritional profile when making substitutions.

In conclusion, both olive oil and coconut oil have their place in a balanced diet and kitchen. Olive oil is generally considered the healthier option due to its heart-friendly fat profile and antioxidant content, making it an excellent choice for everyday use. Coconut oil, while high in saturated fat, can be enjoyed in moderation and is particularly useful in certain culinary applications. By understanding the unique properties of each oil, you can make informed choices that align with your health goals and culinary preferences.

Olive Oil vs. Coconut Oil: What Is the Difference?

Olive Oil vs. Coconut Oil: What Is the Difference? | Brightland
Skip to content

Olive oil is derived from olives, while coconut oil is derived from coconuts. Extra virgin olive oil is considered healthier on the whole because it is much lower in saturated fat, much richer in good fats and contains more nutrients. Coconut oil has a subtly sweet flavor profile, while olive oil is a bit more versatile.

Have you noticed that coconut oil seems to be having a moment? Like many fats, the tropical oil was demonized for decades because it was thought unhealthy, but a shift in thinking and some great marketing has re-popularized the oil and made it trendy yet again. But is coconut oil as healthy, delicious or versatile as olive oil? In this guide, we will pit — pun intended — these two beloved fats against one another to see which one comes out on top.

The Difference Between Olive Oil and Coconut Oil

Both olive oil and coconut oil are plant-based fats extracted from fruit. They are both used in cooking, baking and cosmetics. The primary difference between the two oils is the fruit from which they are extracted. Extra virgin olive oil is squeezed from olives, whereas coconut oil is squeezed from the flesh of the coconut. While olive oil is liquid at room temperature, coconut oil is more like a soft solid (similar to butter), which makes it a popular option for things like spreads and shortenings.

While these two oils share many similarities, there are a few things that make them distinct from one another.

Olive Oil Is Healthier and More Nutritious

Which is healthier — coconut oil or olive oil? The clear winner in this matchup is olive oil. That is because it is rich in good fat (polyunsaturated fat) and low in bad fat (saturated fat). Coconut oil contains 80 to 90 percent saturated fat. According to the experts, a tablespoon of coconut oil contains about six times as much saturated fat as olive oil. A diet high in saturated fat has been linked to increased levels of bad cholesterol, which can raise the risk of heart disease.

Integrating a healthy olive oil into your diet is a smart option because it can actually help lower your total cholesterol and low-density lipoprotein (LDL) cholesterol levels, which can in turn lower your risk of heart disease. On top of that, there is evidence to suggest that you may get more nutrients from extra virgin olive oil, including beneficial antioxidants. While coconut oil can be nutritionally dense, the vast majority of commercial coconut oil is highly refined and provides few antioxidants.

Here is a nutrition comparison between olive oil and coconut oil, with data supplied by the USDA.

Olive Oil Is More Versatile in Flavor

There is no denying that these two oils differ widely in flavor profile. High-quality, unrefined coconut oil tastes, well, like coconuts. More refined coconut oil is much milder with regard to flavor and odor, but in exchange for a more mild profile, the refining process strips away many of the fruit’s essential nutrients. With that said, coconut oil tends to have a more distinct flavor — especially when exposed to heat — which is often sweet, fruity and tropical.

The coconut oil flavor works well when cooking things like curries, desserts and other dishes where you do not mind a little tropical sweetness. On the other hand, high quality extra virgin olive oil has a more olive-like flavor and may be nutty, fruity, buttery or peppery, depending on the variety you use. This makes it ideal for cooking all sorts of dishes and cuisines. Because of its versatility, you will find infused options (such as our lemon olive oil) that make flavoring dishes even easier.

Both Have Their Place in the Kitchen

Since it is healthier and more nutritious, olive oil is on the whole considered the better choice for daily cooking. With that said, that does not mean you should banish coconut oil altogether. It is a great way to add a little sweetness to a wide variety of dishes, but it is best consumed in moderation. For daily use, extra virgin olive oil is your best bet. Ready to start cooking?

Alive

Grassy extra virgin olive oil

For salads, hummus, baked goods, fresh greens, and bread. Made with Arbequina, Arbosana, and Koroneiki olives grown on small family farms in California.

Awake

Robust extra virgin olive oil

For roasting, sauteing, soups, stews, and bread. Made with Arbequina olives grown on small family farms in California.

Lucid

Lemon-infused olive oil

Made with lemon and Frantoio olives grown on small family farms in California.

Alive

Grassy extra virgin olive oil

For salads, hummus, baked goods, fresh greens, and bread. Made with Arbequina, Arbosana, and Koroneiki olives grown on small family farms in California.

Awake

Robust extra virgin olive oil

For roasting, sauteing, soups, stews, and bread. Made with Arbequina olives grown on small family farms in California.

Lucid

Lemon-infused olive oil

Made with lemon and Frantoio olives grown on small family farms in California.

We use cookies to help us improve, promote, and protect our services. By continuing to use the site you agree to our Privacy Policy.
View Privacy Policy
Continue

Pair With

Only $80.00 away
from free standard shipping

*By deselecting shipping protection, Brightland is not liable for lost, damaged, or stolen items

$0

— Review & Checkout

Olive Oil vs.

Coconut Oil: Nutrients, Benefits, Downsides

If you’re in search of a healthy everyday cooking oil, you may be comparing coconut oil and olive oil.

Olive oil is a non-tropical oil renowned for its impressive fatty acid profile and research-backed health benefits, and extensive research on it is continuing.

In fact, it is a fundamental component and key source of healthy fat in the Mediterranean diet — a pattern of eating associated with lower risks of heart disease, diabetes, and cancer (1, 2, 3, 4).

On the other hand, coconut oil is a tropical oil. It has been a staple for thousands of years in diets and traditional medicinal practices of people across West Africa, Sri Lanka, and other parts of South Asia (5, 6).

Researchers haven’t studied coconut oil as extensively as non-tropical oils, like olive oil. However, emerging research is uncovering some health benefits of coconut oil, in particular, its potential to reduce the risk of heart disease (7).

Current research suggests olive oil is the healthier choice, but each of these oils has different benefits and features.

This article highlights the similarities and differences between coconut oil and olive oil, as well as their health benefits and potential downsides. It also explores why olive oil is likely better for your health.

Different types of olive and coconut oils can have different chemical compositions and health effects.

Both coconut oil and olive oil are available in refined or unrefined forms. This refers to how much the oils have been industrially processed and changed from their natural states.

Here are the common types and what they mean.

Cold pressed and virgin oils

Virgin oils are unrefined oils obtained from fresh coconut kernel or olive fruits (8, 9).

The gold standard for unrefined oils is extra virgin oil made by mechanical extraction only, where the meat from the fresh coconut or the whole olive fruit is pressed to extract their oils. This is also called cold pressed (8, 9).

This type of extraction means that the oils were not processed using chemical solvents or exposed to high temperatures — techniques frequently used in the making of refined oils.

Virgin and extra virgin oils retain the most flavor, aroma, and chemical and therapeutic properties of the coconut and olive fruits (8, 9).

Refined oils

Refined coconut oil is made from the dried coconut — also called copra — by crushing and pressing the dried meat of the coconut to extract the oils (5, 10).

Manufacturers purify the copra by heating it to high temperatures and using additives.

Likewise, refined olive oil undergoes additional processing and exposure to high heat that reduces the natural flavors, aromas, and levels of health-promoting compounds in the final olive oil product (11).

As a result of this greater processing, refined oils are more tolerant to high temperatures and may be better choices for deep-frying (12).

Other types

Pure or regular coconut and olive oils are a combination of virgin and refined oils — offering some benefits of virgin oils, such as flavor, aroma, and nutrients, along with the temperature-tolerant properties of the refined oils.

Pomace olive oil is another, albeit cheaper, type of olive oil made from the leftover pulp of the olive fruit after the virgin oils have been extracted (13).

Pomace olive oil has the lowest concentration of organic compounds of all olive oil products but continues to be investigated in scientific research for its potential health benefits (11, 13).

Various light, hydrogenated, fractionated, or organic edible coconut and olive oils are available for purchase and are often a blend of refined and virgin oils in various ratios.

Summary

Both coconut oil and olive oil are available in refined and unrefined forms or as a mix. Unrefined or virgin oils retain flavor, aroma, and beneficial nutrients, whereas refined oils undergo more processing and are more heat tolerant.

Here are the main health benefits of olive oil and coconut oil.

Olive oil

Olive oil is the main fat in the Mediterranean diet. Following this diet is associated with lower rates of heart disease, diabetes, depression, and some types of cancers (3, 4, 7, 14, 15, 16, 17).

Many of these benefits have been attributed to olive oil (1, 4, 14, 15, 16, 17).

Olive oil is predominantly made up of monounsaturated fatty acids. In fact, they make up 98–99% of the oil. The remaining 1–2% is made up of compounds including vitamin E and health-promoting polyphenols (3, 14).

Research suggests that polyphenols may help slow the development of chronic diseases, such as heart disease, due to their antioxidant, anti-inflammatory, and lipid-lowering effects (14, 17, 18).

Oleic acid is the main monounsaturated fatty acid in olive oil and is thought to be the main component that gives olive oil most of its health benefits (1, 14, 17).

Olive oil is effective at lowering levels of LDL (bad) cholesterol in your blood. High LDL levels are a risk factor for heart disease (7).

Coconut oil

Coconut oil is generally classified as a saturated fat — the type of fat known to increase the risk of heart disease — but emerging research continues to redefine its role in the diet and highlight its varying health benefits (5, 6, 7, 10).

Over half of the fatty acids found in coconut oil are medium-chain triglycerides (MCTs) — a type of fat that is absorbed more efficiently in the body and reduces the metabolic load on the liver compared with other fats (6, 10, 19).

Lauric acid is the main MCT found in coconut oil. Studies have shown it has antimicrobial and anti-inflammatory properties and may have the potential to improve immune health and insulin resistance (6, 19, 20, 21, 22).

Research has demonstrated that consuming coconut oil effectively improves levels of HDL (good) cholesterol even more effectively than olive oil — and it may also reduce LDL (bad) cholesterol (7, 23, 24, 25).

More studies in humans are needed to investigate the long-term health benefits of coconut oil.

Summary

Olive oil is an important part of the Mediterranean diet and is associated with a reduced risk of several diseases. Coconut oil offers emerging benefits, including the potential to improve immunity and insulin resistance.

Here are a few potential downsides of olive oil and coconut oil.

Olive oil

Many of the health benefits of the Mediterranean diet are believed to be the result of including olive oil.

However, many people in the scientific community warn against attributing health to any single food or nutrient, saying that the individual overall dietary pattern matters most (5, 7, 17).

Furthermore, the Mediterranean diet includes many foods rich in antioxidants and other nutrients, which may also contribute to good health (16).

Coconut oil

The research on the effects of coconut oil on people’s cholesterol levels is mixed.

Despite coconut oil’s potential to increase your HDL (good) cholesterol, research has also shown that coconut oil increases levels of LDL (bad) cholesterol in some cases (23, 24, 25, 26).

Coconut oil also contains long-chain saturated fats, a type of fat that may contribute to an increase in LDL cholesterol (24).

On the other hand, other studies have shown coconut oil may have the ability to lower LDL (bad) cholesterol, though these have mainly compared coconut oil with butter. Thus, there is conflicting evidence to date and more research is needed (7).

Research also suggests that the body may break down the MCTs in coconut oil in the same way as the saturated fats, simply because it is not a pure MCT oil, which is free of saturated fats (10, 24).

Until we know more about coconut oil’s health effects, it’s best to treat it like saturated fat and stick to the U.S. Department of Agriculture’s recommendation to limit saturated fat intake to less than 10% of your daily calories (27).

That is equivalent to 200 calories or less in a 2,000 calorie diet.

Summary

It’s important to remember that olive oil is not the only ingredient in the Mediterranean diet that can support your health. Coconut oil may increase the LDL (bad) cholesterol, though study results are mixed, and more research is needed.

Another aspect to consider is how well each of these oils stands up to heat when you use it in cooking.

Smoke point is the temperature at which an oil begins to break down and undergo chemical changes. As a general rule, oils with a higher smoke point of 392°F (200°C) or higher are better suited for deep-frying (5).

Olive oil has a high smoke point of 410°F (210°C). This means that it tolerates high-heat cooking well. The U.S. Department of Agriculture (USDA) has stated it’s safe for deep-frying, as well (28).

Coconut oil’s lower smoke point of 350°F (177°C) makes it more appropriate for lower-heat cooking, such as sautéing and pan-frying (5).

In short, olive oil is better for the following reasons:

• It’s highly researched with lots of supporting scientific evidence.
• It lowers LDL (bad) cholesterol and your risk of heart disease.
• As part of a balanced diet, like the Mediterranean diet, it also reduces your risk of type 2 diabetes and some cancers.
• It has a higher smoke point than coconut oil, so you can use it for frying or even deep-frying.

While coconut oil does appear to offer some health benefits, more research is needed to determine its long-term health effects in people, particularly on the risk of heart disease.

Summary

Olive oil is a better choice for your health than coconut oil. Its health benefits are supported by more scientific evidence. It may lower your risk of heart disease, diabetes, and some cancers, and it is better suited for deep-frying.

Olive oil and coconut oil both have potential health benefits, but olive oil is the clear winner if you’re looking for cooking oil with research-backed health benefits.

Including olive oil in your diet may help you improve your blood cholesterol levels and heart health, and reduce your risk of several chronic diseases. Olive oil is also better suited to frying and deep-frying compared with coconut oil.

Choose extra virgin olive oil for the most health benefits.

On the other hand, coconut oil may still be worth including in your diet in moderation. It has emerging health benefits, including antimicrobial and anti-inflammatory benefits, and it may have the potential to improve immune health and insulin resistance.

Future research on coconut oil will tell us more about its long-term health effects.

Just one thing

Try this today: Whip up a batch of this zesty homemade Italian olive oil dressing and drizzle it over your next dinner salad. You’ll get the heart-healthy benefits of olive oil and enjoy a tasty, nutrient-dense meal in the process.

Was this helpful?

Coconut Oil vs Olive Oil: Which is Better? – Drink-Drink

If you are looking for a healthy cooking oil for every day, you may be comparing coconut oil and olive oil.

Olive oil is a non-tropical oil known for its impressive fatty acid profile and research-proven health benefits, and extensive research is ongoing.

In fact, it is the main component and key source of healthy fats in the Mediterranean diet, a way of eating associated with a lower risk of heart disease, diabetes, and cancer. 1, 2, 3, 4).

On the other hand, coconut oil is a tropical oil. For millennia, it has been a staple food and traditional medical practice of people in West Africa, Sri Lanka, and other parts of South Asia.5, 6).

Researchers have not studied coconut oil as extensively as non-tropical oils such as olive oil. However, new research is revealing some of the health benefits of coconut oil, in particular its ability to reduce the risk of heart disease.7).

Current research indicates that olive oil is the healthier choice, but each of these oils has different benefits and characteristics.

This article highlights the similarities and differences between coconut oil and olive oil, as well as their health benefits and potential downsides. It also explores why olive oil is probably better for your health.

Olive and coconut oils

Different types of olive and coconut oils may have different chemical composition and health effects.

Both coconut oil and olive oil are available refined or unrefined. This refers to how oils have been industrially processed and altered from their natural state.

Here are the common types and what they mean.

Cold pressed and virgin oil

Natural oils are unrefined oils obtained from fresh coconut kernels or olives (8, 9).

The gold standard for unrefined oils is cold-pressed virgin olive oil, made only by mechanical extraction, where fresh coconut meat or whole olives are pressed to extract their oils. It is also called cold pressing (8, 9).

This type of extraction means that the oils have not been treated with chemical solvents or subjected to high temperatures, methods often used in the production of refined oils.

First and first cold pressed oils retain most of the flavor, aroma, and chemical and therapeutic properties of coconut and olive fruit (8, 9).

Refined oils

Refined coconut oil is made from dried coconut, also called copra, by crushing and pressing the dried meat of the coconut to extract the oil (5, 10).

Manufacturers refine copra by heating it to high temperatures and using additives.

Similarly, refined olive oil undergoes additional processing and high temperatures that reduce the natural flavor, aroma, and levels of health-promoting compounds in the final olive oil product (11).

As a result of this more thorough processing, refined oils are more resistant to high temperatures and may be a better choice for deep frying (12).

Other types

Pure or regular coconut and olive oils are a combination of unrefined and refined oils, offering some of the benefits of unrefined oils, such as taste, aroma and nutrients, as well as the heat-stable properties of refined oils.

Pomace Olive Oil is another, albeit cheaper, type of olive oil made from leftover olive pulp after virgin olive oil has been extracted.13).

Pomace olive oil has the lowest concentration of organic compounds of any olive oil product, but its potential health benefits continue to be explored in scientific research (11, 13).

A variety of light, hydrogenated, fractionated or organic edible coconut and olive oils are available commercially and are often a mixture of refined and virgin oils in various ratios.

Conclusion

Both coconut oil and olive oil are available refined, unrefined or blended. Unrefined or virgin oils retain flavor, aroma and beneficial nutrients, while refined oils are more processed and more resistant to high temperatures.

Health Benefits

Here are the main health benefits of olive oil and coconut oil.

Olive oil

Olive oil is the main fat of the Mediterranean diet. Following this diet is associated with lower rates of cardiovascular disease, diabetes, depression, and certain cancers.3, 4, 7, 14, 15, 16, 17).

Many of these benefits have been attributed to olive oil (1, 4, 14, 15, 16, 17).

Olive oil is predominantly composed of monounsaturated fatty acids. In fact, they make up 98–99% of oil. The remaining 1-2% is made up of compounds, including vitamin E and health-promoting polyphenols (3, 14).

Research indicates that polyphenols may help slow the progression of chronic diseases such as heart disease due to their antioxidant, anti-inflammatory, and lipid-lowering effects.14, 17, 18).

Oleic acid is the main monounsaturated fatty acid in olive oil and is considered to be the main component that gives olive oil most of its health benefits.1, 14, 17).

Olive oil is effective in lowering LDL (bad) cholesterol levels in the blood. High LDL levels are a risk factor for cardiovascular disease (7).

Coconut oil

Coconut oil is commonly classified as a saturated fat — a type of fat known to increase heart disease risk — but new research continues to redefine its role in the diet and highlight its various health benefits (5, 6, 7 , 10).

More than half of the fatty acids found in coconut oil are medium chain triglycerides (MCTs), a type of fat that is more efficiently absorbed by the body and reduces the metabolic burden on the liver compared to other fats (6, 10, 19).

Lauric acid is the main MCT found in coconut oil. Studies have shown that it has antimicrobial and anti-inflammatory properties and may improve immune health and insulin resistance.6, 19, 20, 21, 22).

Studies have shown that coconut oil consumption is effective in raising HDL (good) cholesterol even more effectively than olive oil, and may also lower LDL (bad) cholesterol (7, 23, 24, 25).

More human studies are needed to explore the long-term health benefits of coconut oil.

Conclusion

Olive oil is an important part of the Mediterranean diet and reduces the risk of several diseases. Coconut oil offers new benefits, including the potential to improve immunity and insulin resistance.

Potential Disadvantages

Here are a few potential disadvantages of olive and coconut oils.

Olive oil

Many of the health benefits of the Mediterranean diet are believed to result from the inclusion of olive oil.

However, many people in the scientific community warn against attributing health to any one food or nutrient, saying that the individual’s overall diet matters most (5, 7, 17).

In addition, the Mediterranean diet contains many foods rich in antioxidants and other nutrients that may also contribute to good health.16).

Coconut oil

Studies on the effects of coconut oil on cholesterol levels in humans are mixed.

Despite the ability of coconut oil to increase HDL (good) cholesterol, studies have also shown that coconut oil can increase LDL (bad) cholesterol in some cases (23, 24, 25, 26).

Coconut oil also contains long-chain saturated fat, a type of fat that may increase LDL cholesterol levels (24).

On the other hand, other studies have shown that coconut oil can lower LDL (bad) cholesterol, although they mostly compared coconut oil to butter. Thus, there are conflicting data to date, and more research is needed (7).

Research also shows that the body can break down the MCTs in coconut oil in the same way as saturated fats, simply because it is not a pure MCT oil that does not contain saturated fats. 10, 24).

Until we learn more about the health effects of coconut oil, it’s best to treat it like a saturated fat and stick to the USDA’s recommendation to limit saturated fat to less than 10% of your daily calories (27).

This is equivalent to 200 calories or less on a 2,000 calorie diet.

Conclusion

It is important to remember that olive oil is not the only ingredient in the Mediterranean diet that can support your health. Coconut oil may increase LDL (bad) cholesterol levels, although research results are mixed and more research is needed.

Which is better for high heat cooking?

Another aspect to consider is how well each of these oils hold up to heat when you use them in cooking.

The smoke point is the temperature at which the oil begins to break down and undergo chemical changes. Generally, oils with a smoke point of 392°F (200°C) or higher are best suited for deep frying (5).

Olive oil has a high smoke point of 410°F (210°C). This means that it tolerates high temperature cooking well. The United States Department of Agriculture (USDA) has also stated that it is safe for deep frying (28).

Coconut oil’s lower smoke point of 350°F (177°C) makes it more suitable for lower temperature cooking, such as stewing and pan frying (5).

Which is better in general?

In short, olive oil is better for the following reasons:

• It has been thoroughly researched with lots of supporting scientific evidence.
• It lowers LDL (bad) cholesterol and the risk of heart disease.
• As part of a balanced diet, such as the Mediterranean diet, it also reduces the risk of type 2 diabetes and certain cancers.
• It has a higher smoke point than coconut oil, so it can be used for frying or even deep frying.

Although coconut oil appears to have some health benefits, more research is needed to determine its long-term health effects in humans, especially in relation to the risk of heart disease.

Conclusion

Olive oil is a better choice for your health than coconut oil. Its health benefits are supported by a large amount of scientific evidence. It can reduce the risk of heart disease, diabetes, and some cancers, and is better for deep frying.

Bottom line

Olive oil and coconut oil have potential health benefits, but olive oil is the clear winner if you’re looking for vegetable oil with research-proven health benefits.

Including olive oil in your diet can help you improve your blood cholesterol levels and heart health, as well as reduce your risk of several chronic diseases. Olive oil is also better for frying and deep frying compared to coconut oil.

Choose extra virgin olive oil for the best health benefits.

On the other hand, coconut oil should still be included in your diet in moderation. It has new health benefits, including antimicrobial and anti-inflammatory properties, and may have the potential to improve immune health and insulin resistance.

Future research on coconut oil will tell us more about its long-term health effects.

Just One

Try It Today : Make a serving of this savory homemade Italian olive oil dressing and drizzle over your salad for your next dinner. You’ll get the heart-healing benefits of olive oil and enjoy delicious, nutrient-dense meals.

Coconut or olive: which oil is healthier and what to look for when choosing

Passion.ru

December 11, 2019, 10:00

If you lead a healthy lifestyle and try to stick to the rules of proper nutrition, vegetable oils are probably in your diet. Previously, olive oil was considered the most useful of them, but relatively recently it has a “competitor” – coconut oil, which has become rapidly becoming more and more popular. The editors of Passion.ru decided to figure out what is the use of each of them and which one is better.

© Passion.ru

Irina Maltseva Biologist-geneticist, member of the Institute of Functional Medicine (IFM, USA), co-authors of the Doctor’s food line of functional nutrition

Video of the day

Coconut or olive: which oil is healthier

Coconut oil – exotic, olive – classic. Arguments about which one is more useful, in fact, are meaningless, because their composition varies significantly, which means that they have a different effect on the body. In cooking, these types of vegetable oils are also used in different ways. At the same time, in proper nutrition, both one and the second are appropriate.

Coconut oil: what is the use of

Not so long ago, a real scientific controversy unfolded around this product. It was actively discussed whether it can be attributed to healthy lifestyle products or not. This was due to the statement of Harvard University professor Karen Michelson, who emphasized that coconut oil has an abundance of saturated fats, and concluded that this product is no better than regular fat. With its use, the risks of developing ischemia, as well as diseases of the blood vessels, are significantly increased. However, recent studies have refuted this fact. Coconut oil has been shown to have no effect on blood cholesterol levels, while butter increases it by an average of 10%. This is due to the fact that coconut oil contains the so-called MCT-acids – medium chain triglycerides, which have a lot of useful properties, in particular:

MCT acids are a fast source of energy. They have a fairly short chain, so they immediately enter the liver, where they are broken down with the release of energy, and are not stored in reserve.

vostock-photo

MC-acids can be converted into ketone bodies, which are used to nourish the brain and other organs of our body instead of glucose.

Lauric acid, one of the MCTs, has an antibacterial and antioxidant effect. Its content in coconut oil is 58%.

Caprylic acid, also referred to as MCT, reduces the level of general inflammation in the body and has an antiviral effect.

It has been suggested that medium chain triglycerides contribute to the preservation of muscle mass, which is important if a person goes on a low-calorie diet for one reason or another.

It has been observed that people who include MCTs in their diet eat 250 kcal less per day. This fact is associated with the fact that ketones formed during the processing of these substances are not only an excellent source of energy, but also able to suppress appetite.

Olive oil: what are the benefits

This type of vegetable oil is useful because it does not contain omega-3 fatty acids, which we already consume in larger quantities than we need. But olive oil is rich in omega-6 fatty acids. They are always in short supply in our diet. Their impact on health is very diverse. In particular, omega-6 fatty acids:

reduce the level of general inflammation;

reduce cravings for fatty foods;

improve the appearance of the skin, as they are structural components of cell membranes;

are involved in the absorption of fat-soluble vitamins.

vostock-photo

An important component of olive oil is omega-9 monounsaturated acid. It helps to reduce the level of so-called bad cholesterol in the blood. Extra virgin olive oil also contains a powerful antioxidant – vitamin E. It neutralizes free radicals that are formed in the body during metabolic processes, and also get from the outside with the air and during smoking.

How to properly use coconut and olive oil

Coconut oil is a very high-calorie product. At 99.9% it consists of saturated fats, and the energy value of 100 g is 900 kcal. For obvious reasons, you need to consume coconut oil in reasonable amounts. How to correctly calculate the allowable portion? Saturated fat should account for an average of 10% of total fat. With a daily caloric intake of 1200 kcal, this will be 115 kcal. 10 g of coconut oil is about 90 kcal. You can eat it every day, but at the same time control the intake of saturated fats from other foods.

How to use in cooking. Coconut oil can be added to coffee or cocoa. In this case, the drink will acquire a slight sweetness. It is also suitable for quick frying. Keep in mind that when it is heated, some carcinogens are formed. This product can be used as a base for nut butter and is often added to baked goods.